Month

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Weight) EMOM10 1 squat clean 2 front squat increase weight every 2 rounds Black and Blue (Time) 5 rounds for time 10 Power Cleans, 135/95 10 Burpees READ MORE

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) Shoulder press hit a 3 rep max for the day Snatch Balance – 70%x3, 75%x3x3 Hang Power Clean (from mid-thigh) + Power push Jerk 65%x2+2, 70%x2+2, 75%x2+2, 65%x2+2,... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Back Squat (2-2-2-2) Hit a heavy set of 2 for the day Metcon (Time) 30 Pull-ups 50 Thrusters (45/35) 1,000 Meter Row READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Long gone (5 Rounds for reps) 5 Rounds for reps: AMRAP 1:00 at each station: Wallballs (20/14) Dumbbell Snatch (50/35) Calorie Row Rest 1:00 between rounds READ MORE

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) EMOM 12 Squat snatch 75-80% EMOM 12 Clean and Jerk 75-80% 15 min to establish a 1 rep max OHS READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 25: 200 Meter Run, 2 Kettlebell Swings (53/35) 200 Meter Run, 4 Kettlebell Swings (53/35) 200 Meter Run, 6 Kettlebell Swings (53/35) 200 Meter Run, 8 Kettlebell Swings... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Deadlift (5-5-5-5) hit a 5 rep max for the day Metcon (Time) 5 Rounds: 15 Deadlifts (155/105) 25 AbMat Sit-Ups READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Clean complex (1-1-1-1) 1 squat clean, 1 hang power clean, 1 push jerk,1 split jerk CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Bert (Time) For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpees U.S. Marine Cpl. Albert Gettings,... READ MORE

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP20 5 chest to bar pull ups 10 devils press 50’s/35’s 15/12 cal. row Rx + ring muscle ups READ MORE